Grains & Carbs: Horseradish potato mash

The humble potato. A much maligned vegetable, potatoes have been the carbohydrate mainstay of the western world since the agricultural revolution. Without the potato, many of our ancestors would have starved and we wouldn’t be here today. They have literally made us who we are. Let’s stop hating on the potato.

Typically smothered in saturated fat and salt these days, it isn’t any wonder that the potato has become the pariah of health circles. Not to worry - that’s not how we do it. We embrace its natural, subtle flavor and complement it with the spice of horseradish, the tang of olive oil and the creaminess of almonds. With these partners in crime, the potato really shines AND your body will sing with root vegetable goodness. Win-win.


  • 2kg white potatoes (russets or Yukon golds are best)

  • 1/4 cup olive oil

  • 1/4 cup almond butter

  • 1/3 cup horseradish paste

  • 1/3 cup vegetable stock

  • 1/3 cup almond milk

  • Box of sandwich bags

  • 1 large freezer bag

  1. Peel and wash the potatoes. Add them to a large pot and cover with water. Bring to a boil and cook, uncovered, on medium heat until tender (15-20 mins)

  2. Once tender, drain and return to the pot. Roughly mash. Mix in oil, almond butter and horseradish paste.

  3. Continue to mash while slowly adding in milk and stock until the desired consistency is reached. Some potato varieties contain more water than others, so it won’t always require 1/3 cup stock and 1/3 cup almond milk. No one likes a watery mash, so if you get to the right consistency with 1/4 cup of each, then stop.

  4. Place in fridge until cool (usually overnight)

  5. Once cool, remove from fridge and get your hands on the sandwich bags. Spoon 1/2 cup of the mash into each sandwich bag until you’ve used up all of your mash.

  6. Seal the bags with as little air inside as possible, and place them inside the large freezer bag. Label the big bag as “Horseradish potato mash” and add the date. Store in the freezer for up to 3 months and use as needed.

Nutritional information

Per 1/2 cup serving: 120 calories, 2g fibre, 1.7g protein, 7g fat, 28g carbs